If your goal is to promote a marathon, climb a mountain, or outshine your co-workers in the annual office plank competition, you need to understand type 1 muscle fibers and how to build them.
Of the two basic types skeletal muscle fibersType 1 muscle fibers (aka “slow twitch” muscle fibers) are endurance-oriented and are important for: steady exerciseHigh-repetition strength training sets and isometric hold.
But before we dive into how to target type 1 fibers in your workouts, let's first take a closer look at what they are and how they function.
What are type 1 muscle fibers?
comparison Type 2 (fast twitch) muscle fibersLarger and more powerful type 1 muscle fibers have longer contraction times (hence the nickname “slow twitch”). As a result, less force is generated but it is more resistant to fatigue.
That's why it's your body's fiber for long-term steady-state activities, such as: running and cyclingAnd for continuous effort and high-repetition strength training. circuit training.
How to Train Type 1 Muscle Fibers
All muscles contain both type 1 and type 2 muscle fibers, and everyone is born with a unique ratio. says Breanne Celiberti, MS, former adjunct instructor in the Department of Human Performance at the University of Tampa. However, with targeted training, you can build and favor one fiber type over another.
To develop type 1 muscle fibers, focus on aerobic and endurance-oriented activities and training methods.
1. Steady-state training
maintain a steady pace For long distances, type 1 fibers are damaged. sprint and interval trainingTargets type 2 fibers).
2. Resistance training
Add light, high-rep sets to your routine to target Type 1 muscle fibers. Research shows that performing both light/high-rep sets and heavy/low-rep sets can help you achieve maximum benefit. hypertrophy (Muscle Building) Uses both major muscle fiber types.
3. Circuit training
consecutive sets plyometrics, weightAnd weightlifting will be taxing on both of you. cardiopulmonary system And muscles, especially type 1 fibers.
What do type 1 muscle fibers look like?
Type 1 muscle fibers are red because they require more oxygen to produce energy than type 2 muscle fibers. The equivalent type 2 muscle fibers are more numerous. anaerobic (Oxygen independent) White.
“Type 1 fibers are also slightly smaller,” Celiberti says. “Upon closer examination, Type 1 muscle fibers have higher capillary density and oxidative capacity and smaller diameters than Type 2 fibers.”
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